Protected: WOD/Blog


Shirlz hanging out with Joelene Neville during Saturdays throw down.

WOD courtesy of CrossFit Geebung

Strength: 10mins Hang power Snatch Tech

WOD: 4 rounds E3MO3M

8 Hang Power Snatch 35/50

400m Sprint

10 Over The Bar Burpee

200m Sprint

12 Front Squat 35/50

100m Sprint

Rest for the remainder of each 3min20150907_19191220150907_191920


Strength: Strict shoulder press- from your back racked position. Warm up to a 5x2rep working sets.

WOD: 20min AMRAP

6 strict HSPU or 3 wall climbs

8 ring dips

12 kb swings 24/16kg

200m run ( ONLY if raining 30 double unders)



Congrats to Alvis taking out the BLC and the other winners Frenchy,Kohi, Aimee and everyone that took part, was an awesome night.

WOLFPACK all day!!!

Strength: Find your 1 rep max deadlift

WOD: “2013” ( courtesy of the wellington cup).


30 toes to bar

30 squat cleans 60/40kg

30 bar facing burpees

30 shoulder to overhead 60/40kg

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